Ambassador media Archives - Vancouver Island Race Series

Mena’s joy of racing at the Cobble Hill 10K expressed as gratitude to her fellow runners

Hello Runners,

I want to begin by sharing with you that I feel participating in the Vancouver Island Race Series alongside elite-to-recreational athletes is an honour.

The truth is, my primary sport was on the ice, and shortly after retiring from show skating, I needed to channel my passion for physical activity in a new way. I fell in love with my running for many reasons, may be like some of yours; the flexibility of the 24-hour open gym — I could go anytime, the variety in the scenery and soon the opportunity to create a space for others to enjoy this common passion. The sport of running is unique. What other sport combines elite, recreational and potentially first-time participants into the same race?

Now that I am officially classified as a middle-aged athlete, I thought I would share with you my Cobble Hill 10K experience.

Right from the start line I embraced gratitude. I am so grateful to be able to be physically active in a beautiful place. A huge thank you to all the residents of Cobble Hill who welcomed us to their beautiful neighbourhood and for flattening out most of the hills ;)…!

My performance? Well, I now gauge performance by “lived experience” and no longer watch the clock, but I do anticipate with joy kilometre markers or a safety vest-wearing volunteer as I pass by, cheering me on and pointing me in the right direction. Thank you to all the organizers and the impressive group of volunteers and sisters.

Years ago, my passion for physical activity led me to create a group called Sole Sisters Victoria, and still to this day we continue to meet in groups, clinics, and strength train together. At Cobble Hill, there were five of us Sole Sisters out there on the course.

A sister’s mantra is to begin celebrating right from the start line because we all know that is the hardest place to get to. I will go as far as saying, I really enjoyed this event, pushing myself with an edge of tenacity. Now do not misinterpret that, it still hurt. However, as we all know, seeing the final arch at the line melted all the pain away and shortly after, really just simply wanted to do it all over again (maybe not right away — you know).

My post-race event routine is always to turn around and run back to find the next sister in sight. it is like participating in multiple events all on the same day as I get to celebrate their finish lines with them. It truly is an honour.

So, what did the last 72 hours involve? My recovery run on Monday was enjoyed on my stationary bike and then an upper body gym workout with lots of water throughout the day. I did a short run on Tuesday and with amusement questioned how I ever managed 10K. The legs felt heavy, but I knew a good stretch and a soak in the hot tub would rejuvenate me.

So, what is the real message that I want to share with anyone who has endured reading this to the last line? Being physically active is a lifestyle choice however you choose to live it.

The beautiful sport of running, welcomes all levels of athletes to participate in community events. It truly is inspiring.

And what is my favourite part about participating? Cheering on a fellow runner. I know they are working, just as hard as I am, despite the rank in which they finish before or after me. We are each pushing ourselves to a place of discomfort and together, it brings us comfort when we hear our name as we approach the finish line.

Thank you to the Vancouver Island Race Series for bringing us all together!

Enjoy the next race, Sunday, February 12 at the Cedar 12K

January 26, 2023/by Christopher Kelsall

Ambassador media, Cobble Hill 10K, News

Run tall! How runners use process cues to be their own best coach

Even after 40 years of running, I spend time in every training session paying attention to my form. I do quick scans for tension — working on being relaxed through my neck and shoulders and arms, tall in my trunk, and quick and smooth in the way my legs are moving. And I am thinking about my feet tapping lightly on the ground as I run. I coach myself with process cues: short descriptive words or phrases that remind me to focus on things I can control.

If you can pay attention to being your most efficient self, and doing the best work you can do in that moment, you can also start to re-program negative and fearful thoughts into an empowered way to run and walk. For example, if your mind starts to wander to how tired you are, you can bring it back by reminding yourself of a process cue. This breaks the thought loop and helps you run better. Some of the most effective process cues work to reinforce a tall relaxed posture and good technique that promotes efficiency.

Here are some posture cues you can try out in your next training session or the at Cobble Hill 10k. If you are new to process cues, I suggest you only pick one or two for each session.

The process cues

Run tall: Imagine that a string (like on a Marionette) is attached to the top of your head and is pulling you upward. This will help you maintain an erect, but not tense posture.

Look ahead: Look to where you want to go, this will keep your chin up, and your upper body tall Look ahead to objects or points up the road. Trust your peripheral vision to sense obstacles and avoid looking down. This will help you to run taller and avoid stress on your neck and back.

Quick feet: You want to have a light touch on the ground, with a light impact. Think of your feet tapping, gliding, propelling you forward, with quick and light steps.

Relaxed arms: Have a relaxed and natural feeling to the bend to your arms. Try to avoid too much crossbody swinging. Hands should have no tension.

Relaxed shoulders: Your arms will swing more freely, and you’ll avoid upper back and neck tension.

As the hours count down to the race start, keep breathing, keep smiling (at least inside), and rest your body. Above all, if you are feeling a bit anxious, don’t berate yourself for feeling anxious. Switch your thoughts to these things you can control.

And one final pre-race calming tip for those of you still thinking about nerves: five minutes before the start, when you are waiting nervously with every other nervous and excited runner, take 4-5 full deep slow breaths in through your nose and out through your mouth.

See you out there!

January 13, 2023/by Christopher Kelsall

Ambassador media, Pioneer 8K

Meeting my 20-year-old self after overcoming RED-S

Hey, Vancouver Island Race Series community!

My name is Ellen Pennock and I am a 2023 Vancouver Island Race Series ambassador. After each Island Series race, I will be sharing my experiences at each event including the highs and lows that come along with toeing the start line. I hope that you may find some parallels between our experiences, get inspired to keep stepping outside your comfort zone and feel permission to celebrate your own personal victories.

A little bit about me

I moved to Victoria from Calgary in 2011 to train on the Canadian National Triathlon team and I fell in love with the Pacific Northwest. My international triathlon career lasted 10 years and included the following highlights:

– 2014 Commonwealth Games team member

– 2013 U23 World Championship silver medallist

– Paratriathlon guide to Paralympian Jessica Tuomela

– 2015 Pan American Games with a sixth-place finish

However, I think possibly my greatest claim to fame may be holding the 20-24 Bazan Bay 5K record 😉.

Why I’m running the 2023 Island Series

Although I retired from competing in triathlon in 2020, it turns out I still love to challenge myself, connect with the running community and feel that competitive drive. So when the new team competition VIRS CUP was introduced, I wanted to help my team (Esprit Run Club) go for the cup.

On a personal level, I have a goal in 2023 of running faster than my 20-year-old self at the 10K (34:40), which is an arena I never thought I would ever even be close to.

Let me explain…

Ellen racing in the 2023 Harriers Pioneer 8K, BC 8K Championships. Photo credit: Joseph Camilleri

In 2015, I began to experience symptoms of what is now known as RED-S (relative energy deficit in sport) due to low energy availability (LEA). I lost my period, had a higher rate of injury and my performance began to decline significantly. It took a big emotional toll. Additionally, I experienced heightened anxiety, bouts of depression, lower confidence, and a loss of identity as a “high-performing” athlete. One of the hardest things was that running never felt “good” anymore — I felt uncoordinated, awkward, and heavy-legged. I quit the sport in 2016 at the age of 23. I then attempted to make a comeback the following year but never returned to the same level. It was a confusing, lonely and quite frankly it was a heartbreaking journey.

By the time I officially retired in 2020 at age 27, I had fully come to terms with the fact that the fastest I’d ever be was when I was 20 years old. And I was mostly at peace with that.

Fast forward to 2022: I joined Esprit Run Club after my good friend Meg Lewis-Schneider encouraged me to get back into some running. It was really fun, the group was great and our weekly Wednesday sessions quickly became the highlight of my week. The craziest thing of all was that I started to feel “good” again. My paces started to enter the territory of my previous 20-year-old self as well.

So in 2023, my goal is to run as close as possible to the 20-year-old me. To prove to myself that it’s possible and to show others (especially younger girls) that you can come out of those tumultuous young adult years stronger and more resilient if you stay patient and keep believing in yourself.

I think my best chance of running under 34:40 will be at Sun Run in April. Running the Island Series races will be the perfect opportunity to practice pacing, get back in the racing mindset, and have a lot of fun with the Victoria running community as well.

As for Pioneer 8K, it was great seeing everyone on the race course. I especially loved the stretch of road before and after the turn around where I got to say hi to so many familiar faces. I’d say I was moderately happy with my race but will need to run faster to get closer to my 2023 goal.

If anyone reading this has experienced or is currently experiencing RED-S and/or LEA, please do not hesitate to reach out to me. I know firsthand it can be a lonely journey and it doesn’t have to be that way.

I can’t wait to see everyone again at the Cobble Hill 10K. Good luck with your training!

January 12, 2023/by Christopher Kelsall

Ambassador media, Pioneer 8K

Getting ready for the first race of the 2023 season, the Harriers Pioneer 8K

Lucy Smith

The 44^th Annual Prairie Inn Harriers 8k is coming up on Sunday January 8^th. Here are some things to think about this week as you prepare for this early-season event.

First off, let’s congratulate the Prairie Inn Harriers for their sheer longevity and resilience. The fact that you are participating in the 44^th Annual anything, should give you goosebumps and motivation right there. This outstanding event has been a local staple on the road race calendar since the first running boom. I add it to my calendar every year, to kick-start my season. The course has always been fast, the race is super friendly and well run, and it’s nice to hang out with your run pals again after the Christmas Season.

Running well is about embracing what you can control and letting go of what you can’t. In other words, put energy towards the things you have the power over – like your ability to organize yourself before the race, and don’t let the stuff you can’t control bother you, such as the weather. It’s January on the lower island: it might be 12 degrees and sunny, or it might be snowing. There’s a good chance it might be quite windy, wet, and cold. You can’t do anything about the weather, so just be prepared with the right clothing to stay warm before, during, and after the race, and set your resolve to be tough out there if it’s a mucky day. As my childhood running friend once said: “Your skin doesn’t leak. Just go run.”

Weather aside, I suggest that you use the early season races and training as ways to practice good habits. If you get into the routine of practicing good habits – the ones that you know, bring you success on race day – it’s far easier to create repeated success. For those of you using this race as a stepping stone towards future spring PR goals, like the TC10K or the Vancouver Marathon, nailing down good habits in a lower stress environment is excellent practice for those races when the stakes are higher.

Here are 5 Good Habits you can start practicing now:

1. Eat just enough. You don’t need to overeat on race-day morning. With the high intensity of an 8k effort, any undigested food might cause cramps. Don’t run on an empty stomach, either, which can cause low energy and even light-headedness. Try a light meal of mostly carbs about one to two hours before the race. A bagel or toast with peanut butter should do the trick. Try different pre-race meals during training and stick to what works best on race day. Hit the food tables right after the race to replenish your energy for good recovery into the next block of training and the next race.

2. Warm up. Perform at least 15 minutes of easy running before the race. You’ll often see runners doing some quick 10-15 second strides, to prepare muscles for the quick start of the race. Give this a go, if you haven’t done strides before, and see how you feel at the start. Warm up right before the start of the race so your muscles don’t have time to cool down. You can hop up and down, skip on the spot, and do leg swings and arms swings if it’s a cold morning, while you wait for Bob to start the race.

3. Don’t go out too fast. It’s an endurance event and needs to be paced as such. If you start too fast for your fitness level, you’ll find yourself having to slow down significantly at halfway to recover. If you make the mistake of going out too fast, take that as good learning for the next race.

4. Break it up. Mentally, it can help effort and focus to divide the race into sections. If you can, look at the course before you race, or study the map online. The course is out and back along country roads with some slight rises and descents, which always feel harder at race effort. I run this course from corner to corner, as once you are on John Road right after the start, there are 4 corners to the 180 turnaround on Glamorgan. Once you turn back onto John Road you have a mile to go. See how strong you can be over those last few minutes of the race. Really zero in on what you can control – maintaining your pace and holding good form, even as you get tired.

5. Be tough. With speed comes discomfort. Embrace this “good” pain as a sign you’re reaching your athletic potential. As the discomfort grows, stay relaxed and focussed only on running. Remember how strong you are and that the pain just means you’re pushing yourself to your upper limits. And it will all be worth it.

You may or may not get it all right this first race, but do the best you can, and hone those skills for the next one at Cobble Hill. And please don’t forget to thank the volunteers that make it all possible!

December 30, 2022/by Christopher Kelsall